How to get better at Double Unders

Double unders are a common movement in CrossFit that can be challenging for many athletes to master. It involves jumping rope with the rope passing under the feet twice per jump. While it may seem like a simple movement, it requires a lot of coordination, timing, and endurance. In this blog post, we will discuss some tips and techniques to help you get better at double unders for CrossFit.

Master the Single Under Jump

Before attempting double unders, you need to first master the single under jump. Practice jumping rope with the rope passing under your feet once per jump. This will help you establish a rhythm and build the endurance needed for double unders. Start with short sets of 20-30 jumps and gradually increase the number of jumps as you improve.

Choose the Right Rope

The right rope can make all the difference in your double unders. A lighter and faster rope can make it easier to get the speed and timing needed for double unders. A good quality rope with a comfortable grip will also help you maintain control and avoid hand fatigue. The rope we reccomend is the Flare Pro Jump Rope by Reyllen

Adjust the Length of the Rope

The length of the rope is important when it comes to double unders. A rope that is too long or too short can make it difficult to maintain the proper timing and rhythm. To find the right length, stand on the center of the rope with both feet and pull the handles up towards your armpits. The handles should reach just below your armpits, with a few inches of clearance. Adjust the length as needed until you find the right fit.

Practice with a Metronome

Timing is critical when it comes to double unders. To help establish a consistent rhythm, you can use a metronome. Set the metronome to a specific beat and try to match your jumps to the beat. Start with a slower beat and gradually increase the speed as you improve.

Focus on Wrist Movement

The key to double unders is the movement of your wrists. Instead of using your arms to swing the rope, focus on flicking your wrists quickly to create the momentum needed for the rope to pass under your feet twice per jump. Keep your elbows close to your sides and use a relaxed grip on the handles.

Relax Your Body

Tension in your body can make it more difficult to execute double unders. Focus on relaxing your shoulders, arms, and legs. Keep your core engaged and maintain a slight bend in your knees. Avoid jumping too high or too low, as this can disrupt your rhythm.

Jump Efficiently

Jumping efficiently is key to maintaining your stamina and endurance during double unders. Focus on jumping with a slight bounce, rather than a high jump. Keep your feet together and your body in a straight line. Avoid kicking your feet out or crossing them over, as this can disrupt your rhythm.

Practice Consistently

Like any skill, mastering double unders requires consistent practice. Aim to practice at least 3-4 times per week, starting with short sets of 20-30 jumps and gradually increasing the number of jumps as you improve. Take breaks as needed to avoid burnout and avoid practicing when you are fatigued or have sore muscles.

Scale the Movement

If you are struggling with double unders, it can be helpful to scale the movement. This can involve practicing with a heavier rope or focusing on single unders with a faster pace. You can also practice with a lower jump or by incorporating double unders into a larger workout, such as alternating double unders with another movement.

Get Feedback
Finally, it can be helpful to get feedback from a coach or fellow athlete. What you feel can be very deceiving so having a second set of eyes on you can make all the difference